How This Cup of Coffee Helps You Lose Weight

how does keto coffee help you lose weight
how does keto coffee help you lose weight

If you follow me at all on social media… (if you don’t, you should! FB.com & Insta)

You already know I have a few loves in my life…




and Mountains.


So you just have to understand my excitement when I learned that my cup of coffee could be transformed into a fat burning, energy giving, metabolism boosting machine! (If you can’t imagine it… I looked a little like this)




So here are the deets about my coffee…


First off… The Beans Matter!!


What are green coffee beans? They are basically coffee beans that haven’t been roasted. read more

6 Ways Matcha Green Tea can help you

Have you heard of Matcha Green Tea?


Matcha Green Tea has grown in popularity over the past few years. =&0=&(green tea is grown outside of Japan as well). It is a traditional tea that was consumed by Monks to improve mental clarity. One Cup of Matcha Green Tea has=&1=&


Why should you Drink Matcha Green Tea?


Natural Detox

Because Matcha tea is high in chlorophyll, it is a great way to detox naturally. Natural detox is a great way to keep our liver healthy and working properly. You should always try to avoid toxins in our environment and foods, but you just can’t avoid everything. I really like a gentle daily detox to help.


High in Fiber

Matcha is high in fiber. Fiber helps you stay full between meals and can help stabilize blood sugars. Fiber can also be a good thing to help you stay regular and keep your bowels moving. (Probiotics can also help you stay regular)


Gives you Energy

Drinking Matcha increases your energy naturally read more

My Favorite Detox Smoothie

Adam and I have been waking up two hours earlier this whole month because we have a lot of goals we want to accomplish and we are starting to implement our Miracle Morning (which really has been great for us!)

Waking up earlier with a big “To-Do” list means we want a quick and easy breakfast so that we can fill us up and give us good nutrition for the rest of the day. When I was pregnant, I used to live off of smoothies, but I got out of the habit and stopped making them for a while… until now!


I have officially fallen back in love with smoothies! Now, I like a lot of crushed ice – I really want it to be more like a Frosty lol But they are so good!! Aidalyn (my oldest daughter) calls them and frequently is requesting a  “Grown-Up Smoothie” – which is great because she is my picky eater.


What I love is that they are so super duper easy to throw together in the blender and you can add loads of super foods in there to make sure you are getting everything you need into your diet.


Now, I’m a busy mom… and there are a lot of days I don’t get in all the variety of foods I’m supposed to or even a salad at lunch and dinner and that’s why I love adding Greens to my smoothie! With just two tiny scoops, I’m adding in all the extra fruits and vegetables I need for the day for about $1!




So my recipe is super simple, but it is filled with the most amazing ingredients! Plus, I didn’t even mention my favorite protein powder.

Because I am always looking to lower my carbs, I needed a protein powder that didn’t have a lot of extra sugars and had less than one gram of sugar (only 2 net carbs!). One scoop is only 100 calories and contains superfoods, enzymes to help you digest your food, fiber to keep you full longer, high bio availability, and antioxidants.


Start making this Detox Smoothie Recipe Today:

1 cup of milk (we use coconut milk, you may need more or less depending on the consistency you like)

1 banana (fresh or frozen)

2 cups of crushed ice (you can do more or less depending on how icy you like your smoothies)

1/2 cup frozen berries

1 scoop of Shake

1 packet of Greens on the Go (Berry or Orange will work!)


Place everything in your blender and blend until smooth. Enjoy!!


What are you favorite smoothie recipes? 


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Treating Mastitis Naturally

Treating Mastitis Naturally

Mastitis can be scary to a breastfeeding mama. 

The painful and inflamed breast. The chills. The fever.

I have had full blow mastitis 3 times now! I had it both after the first few days after childbirth and now today…

What causes mastitis?

Mastitis is usually caused by a clogged milk duct that isn’t draining properly. Mastitis can come when you are not resting enough or drinking enough water – Hello, Holidays!

This time it developed from a milk bleb – a clog right on the nipple. I noticed a slightly painful white dot on my nipple about 2 weeks ago, but I thought it honestly went away… Until last night.

Last night when I went to bed, I noticed my breast was tender. I tried to compress my breast to get any milk flowing, didn’t make much progress so I just went to sleep. I had trouble getting comfortable because it was tender.

I had a lot of trouble sleeping and finally got up at 3 am. I was feeling light-headed walking to the bathroom and almost passed out when I was trying to put in my contacts. I had to wake my husband so he could help me get some meds and vitamins, plus see what my temperature was.

We have a forehead scanning thermometer and it read 102.0 and 105.0… who knows.

I had a fever!

I couldn’t sit up in bed without getting light-headed. It was already serious.Sick Mom

I immediately took 2 Tylenol gel caps (which I NEVER do!), but I kept thinking… If I can’t take care of myself, who is going to take care of my babies?

I also took garlic tablets, vitamin C, and lecithin (a fat emulsifier to help break up any fat in the clog). The vitamins are immune boosters and should help fight off any infection.

Then I nursed, expressed milk, and nursed some more.

I stayed in bed until 9:30, then felt like I was at least well enough to come downstairs.

I fixed myself a large glass of echinacea tea, also full of antioxidants and immune boosting properties. I also took probiotics and cod liver oil.

I continued taking the vitamins and nursed more often to help keep the milk moving and clear any infection.

The Keys to Treating Mastitis:

1) Catch it early! 

Mastitis is an infection that can get out of control quickly. As soon as you notice a clog, be proactive about trying to get it cleared before it escalates into Mastitis.

2) Take your vitamins! 

Focus on vitamins to strengthen your immune system. I took garlic, echinacea, and vitamin C. These will help you fight off the infection – or prevent one from happening if you catch it early.

3) Use hot compresses. 

Hot compresses open up the ducts and pores on your breast and help you clear the clog and drain the breast more effectively. You can even take a hot shower and use the warm water to help while massaging the clog.

4) Nurse, Nurse, Nurse

Keep that milk flowing! Babies are the most effective at draining the breast. You can also use a pump to help get any extra milk out between feedings. Also, when you nurse, remember to change the baby’s position each time (or even during the feeding). I always found that nursing while hovering over the baby laying on a bed was the fastest way to clear a clog (looks funny though!).

5) Rest

Mastitis usually happens because you aren’t resting enough. You need to take a break and stay at home while you heal. Also drink plenty of water and recuperate.

I hope you never have to deal with mastitis. It is not fun to have to deal with. Thankfully with these tips, you should be able to clear it up quickly and be back to normal. 

If you don’t find relief in a few hours, you may need to call your doctor.  read more

Benefits of Drinking Hot Chocolate

hot cocoa, unsweetened cocoa powder, healthy hot chocolate, sugar free, cocoa antioxidants,

Adapted from: http://www.flickr.com/photos/[email protected]/6287147411/

Benefits of Drinking Hot Chocolate

Why you don’t have to feel guilty about pouring that second cup

I love drinking hot chocolate on a cold night, snuggled up on the couch with a blanket. I knew that cocoa powder was a great source of antioxidants, but I wanted to know just how healthy this hot chocolate really was. There are plenty of benefits of drinking hot chocolate to keep you pouring a cup all winter long.

I drink my hot chocolate sweetened with stevia, so it is sugar free. This also helps keep it guilt free too.

Drink for Health

Cocoa powder is a great source of flavanoids which are high in antioxidants. 

Newswise shares that antioxidants “are natural compounds found in some foods that help neutralize free radicals in our bodies. Free radicals are substances that occur naturally in our bodies but attack the fats, protein and the DNA in our cells, which can cause different types of diseases and accelerate the aging process.”

Another study showed that antioxidants in cocoa are higher in than red wine.  So drinking hot chocolate can help you stay healthy, slow down the aging process, and help prevent heart disease, stroke, diabetes and cancer.  (Let me go pour me a cup now while you keep reading)

Dr.Weil shares that “researchers at Harvard Medical School analyzed 21 studies that involved more than 2,500 participants and found that drinking chocolate is associated with reduced blood pressure, improved blood vessel health and lowering LDL (“bad”) cholesterol and elevating HDL (“good”) cholesterol.”

FSGate list the minerals in cocoa powder: “Just 1 tablespoon of unsweetened cocoa powder contains 3 to 9 percent of the recommended daily intake of iron, manganese, magnesium and zinc.”

Some people who are deficient in magnesium will show increased cravings of chocolate because their body knows that it is a source of this mineral. For other ways to increase magnesium click here. 

Research also shows that the more chocolate you eat, the less body fat you have. 

Drink for Thinking

One study showed that drinking hot cocoa may increase your brain’s thinking ability. Cocoa is high in theobromine. This is a phytochemical that improves circulation of your blood. Along with lowering blood pressure, this helps blood also increase flow to your brain which helps increase your thinking ability. Flavanoids in the cocoa also  increase blood supply to the brain and has been used for helping patients with dementia. Maybe you should think about drinking a cup of hot chocolate before your next big test to test this theory out.

Drink to make you happy

Cocoa also contains neurotransmitters that act like antidepressants. I know I’m always happier after I eat chocolate. Cocoa may also boost endophins and seratonin 

How to make an easy homemade hot chocolate:

I mix one tablespoon of unsweetened dark cocoa powder in about 1.5 cups of boiling water with a pinch of salt, 1/2 teaspoon of vanilla extract and stevia extract to taste. I put mine in my blender and it gets all frothy on top… yummm. It is perfect for a cold night.

Sugar Free, magnesium, cocoa powder, chamomile


How do you like to drink your hot chocolate?


This post is linked up to  Weekend Wellness and Healing with Food and

Adventures in Mindful Living read more

Homemade Dark Chocolate

I love dark chocolate!

I’m talking about that love that you just can’t go a week without… or a day even!

When that craving hits, you don’t want to be reaching for a candy bar.

Commercial chocolate is full of ingredients that are not healthy for you, even though chocolate itself is actually pretty healthy.

Commercial chocolate has processed sugar in it… not good for stable blood sugars or for weight loss.

Dark chocolate is a good source of Magnesium and antioxidants. More on Magnesium here and a magnesium oil recipe. 

Coconut oil is amazing for you! It can speed up your metabolism and help increase weight loss. It can help with brain function.

Lauric acid in coconut oil kills bacteria, fungi and viruses. Plus it taste good too. Get in my belly!

Homemade dark chocolate peanut clusters

So onto the Homemade Dark Chocolate Recipe 

You will need the following:

            Coconut oil is the base of this chocolate. If it is winter, you can keep your homemade sugar free chocolate solid on your counter. I keep it in my fridge so the chocolate stays solid like a regular chocolate bar.

You can mix everything together easily and pour into molds or into a shallow glass 8×8 sized pan. I like to make mine in silicon molds now, because it is easier to release the candy from than the pans.

I like to melt my coconut oil (or at least have it at a semi-melted state) for easier mixing.

Homemade dark chocolate peanut clusters

If you like chocolate with a little more crunch – Check out my Chocolate Peanut Clusters!

Plus, a great addition to this dark chocolate would be some yummy Keto Coffee – amiright?? Eating Healthy Fats couldn’t be more Delicious!

7 Ways to Use Cranberry Sauce

cranberriesCranberries are in season! I love cranberries for many reasons.

They are tart and add a nice flavor to turkey and dressing on Thanksgiving. They are great paired with pumpkin in muffins and breads. And they make a great No Sugar Added Cranberry Sauce!

They are also very healthy for you! read more